RICE & WHITE SAUCE SALAD: when barbeques & salad bars take their toll

A buffet salad designed not to upset a dicky tummy...

Lean, clean and soothing white basmati salad

In England, we aren't used to heat waves and the food 'n  drink that appears with them.  Like fire-cooked food and salads from happy cooks trying to outdo each other with sassy ingredients and dressings. 

That's great and guests will enjoy them all.

But if you're suffering from overeating or an uneasy tummy, bland'ish food is the way to go. 

Individual bowls of salad veg with separate dressings makes guests' choices easier.

Simple potato salads with maybe one extra ingredient - finely sliced celery, hard boiled eggs - are brilliant (there are plenty of good ones in 67goingon50's archive).  Strongly recommended is plain Lo-fat 10-minute Smashed Potato Salad.

Plainer salads don't have to be tasteless though, as this post's Rice & White Sauce Salad proves.

It's very soothing in appearance, flavours and texture.  It's creamy but low-fat with delicate non-strident flavours. Easily digested, it settles and calms upset stomachs.  

It won't cost much, is easily to put together, can be prepped ahead and does Triple Duty as a vegan, vegetarian or carnivolre choice.

Every salad buffet should offer something like it.

Cost: min £1'ish, more depending on additions (2023)

Portions:2-3     easily multiplied

Ingredients:,

1.5 cups cooled cooked white rice (1/2 cup raw - Cook in water perfumed with a slice of fresh ginger, a large garlic clove (optional), 2 spring onions and - if you like - half a stock cube, drain, discarding aromatics) 

generous 1/3 cup frozen peas, defrosted

Optional additions

ribbons of cold thin cooked 1-egg omelette  (opt)

thinly sliced mushrooms cooked in butter & lemon juice (opt)

shredded cooked chicken (opt)

finely cubed firm tofu (opt)

Dressing

1/4 cup mayo

generous 1/2 cup strained plain yoghurt (Greek, Icelandic or regular yoghurt home-thickened - see bottom of page Salad Dressing a la 67goingon50 )

2 spring onions (green only for the fodmar wary), coarsely chopped

1/4 tsp dried or 1 tsp fresh chives (opt but adds subtle flavour)

1/4 tsp dried or 1 tsp fresh parsley (opt but adds subtle flavour)

1/4 tsp dried or 1 tsp fresh dill (opt)

pepper & salt

Method:

1. Place salad dressing ingredients in small bowl; use a stick or bowl blender to blitz until completely smooth; refrigerate until needed
2. If rice is clumped together, put into a freezer bag; close; gently press any lumps until grains are separate; refrigerate till needed
3. At least an hour before serving, mix together rice, peas and choice of additions
4. Stir in enough dressing to generously moisten but not overwhelm (leftover sauce can be used elsewhere)
5. Keep cool till needed  

Comments:

'I had this when I was recovering from gastric 'flu and it calmed my sore tum; the yoghurty dressing was like a balm. I ate little else that day.' Retired writer

Tips:

• If you liked this you will also like Foods for a Dicky Tummy/Overindulgence 
• For classic 67goingon50 potato salad recipes go here 

 

              Please leave a Comment in the box below 

This recipe has been developed by B M Lee/ Bright Sun Enterprises and may not be reproduced without the author's written permission.

BRAISED BEEF & POTATO STEW, UKRAINIAN STYLE: wallet-friendly, low fat, high fibre, easily digested

A Ukranian stew stuffed with cheaper flavourful cuts of beef and potatoes is classic comfort food wherever you are...  

Thick & unctous Ukranian Beef & Potato Stew, with root & frozen veg

It seems that the classic Ukranian Beef & Potato stew - wallet-friendly comfort food par excellence - has as many variations as American meatloaves and English fruit crumbles.

Some recipes call for small pieces of beef, while others recommend 1inch cubes or slim fingers of beef.  Paprika and cream are added in some; tomatoes and/or root or frozen veg in others.  Potatoes are added at the beginning of the cooking process or near the final stages. 

Ukranian Beef Stew can be cooked on the stove or in a slow cooker.   

67goingon50 combined several recipes and took the all-in-one slow-cooker route (while still struggling with the tail-end of flu).  See Tips for untested stovetop method below.

Don't be put off by the cost of beef; it's on special this week and the recipe makes a great deal of stew with plenty of leftovers to freeze for other meals. 

Stewing beef (£5.75 per 500g/17.6 oz at M&S; lower prices elsewhere) is ideal but bone-in beef, chicken or pork can also be used.

Reader, the result is fantastic.  Richly flavoured, the meat was fork tender, the root vegetables soft and easily digested; the potatoes soaked with gravy yet holding their shape.  The addition of frozen peas and fresh corn niblets add texture and colour.

The stew suits all ages and fits any budget.  Beef (or other chosen protein), potato, onion & carrot are the basics but using up the remnants of your veg drawer adds interest and layers of flavour.  

Cost: £5-7

Feeds: a crowd

Ingredients:

1 tbsp oil
500g/17.6oz stewing beef, gristle removed, in 3cm/ 3/4inch cubes

1 med-to-large onion, diced
2 med carrots, quartered vertically & sliced
1 medium parsnipo (opt) in the same size slices as carrots
1 stick celery, sliced (opt)
1/2 large bell pepper in cubes (opt)

3 cups warm water
2 beef stock cubes or 3 tsp stock granules
60gm/2 generous oz  tomato paste

1 tin tomatoes, juice included
1 tbsp smoked paprika (opt)
5-6 shots Worcestershire sauce (opt)

2-3 tsp salt, to taste (67 used 2 tsp)
1 tsp pepper
3 bay leaves

2-3 large potatoes, in large cubes

1 cup frozen peas

1/2 cut corn niblets (opt)

Method:

PENSIONERS' DELIGHT: HAMBURGER SOUP, thrifty, low-fat/cholesterol; easy prep & easily digested

A bowl of this North American classic, cousin of the Beef Stew, lightens the mood on a dark autumn night...

A hearty bowlful of beefy deliciousness:'definitely not namby-pamby kids food' 

(The family recipe for Hamburger soup is here)

This wonderfully robust, satisfying soup was a favourite of a 90+ pensioner the Blogger cooked for.

Though originally a more complex family recipe (see above) this simpler version is still full of flavour, comforting and satisfying.

It is cooked on the stovetop but if you're worried about electricity, double the amounts and freeze half for reheating at a later time. There is also a slow cooker version.

Beef is not normally a frugal meat but beef mince is one of the few foods that has actually fallen in price since we entered the cost of living crisis!

Both Waitrose and M&S still offer 4-500g minced 20%-fat beef at £4.25'ish a packet. 

Other grades of mince cost more but don't be afraid of 20%-fat mince.  In 67's experience so far, the fat that is released is good quality; using 67's method, nearly all of the fat is drained away. The flavour of the beef is excellent and in 67's mind, good value.

Like many American supper dishes, 'Burger' Soup is hearty, simple to make, and reheats well.  There is an element of 'kidult' food here - it's a soupy version of the hamburger - but everyone loves it. 

The soup is a godsend one-pan wonder: you only need some warm bread/buns to go with, and a bowl of cucumber slices, tomato wedges & shredded lettuce with yoghurt mayo (bottom of page) for a terrific and decent value 3 course meal.

If beef is not in your food plan, chicken mince is an even lower-fat/cholesterol alternative but flavours won't be as intense. 

Use fresh carrot & potato if you can, or a mix of potato, sweet potato, parsnips and swede.  The other vegetables can be changed or frozen without affecting its deliciousness; if you can find a bag of frozen diced veg, go for it and adjust quantities accordingly.

Cost: approx £2.50'ish (1/24)

Feeds: 4-6 with sides

Ingreds: 

250gm/8.5oz ground beef
1-2 tsp olive oil 
 
1 small onion, or half a fennel (tough outer leaves removed, inner leaves soaked in a mixture of 9:1 water:vinegar 20 mins; in small dice

1 stick celery, thinly sliced

1 medium carrot in small bite-sized pieces 

1/2 bell pepper, topped, tailed, de-seeded and de-membraned, in small dice 
1 clove garlic, grated (opt))
2 med-large potatoes, in small bite-sized pieces OR one potato & equivalent sweet potato, parsnips and/or swede (about 2 generous cups total)

 

1/2 can tomatoes 
3/4c beef or other broth (granules will be fine)
3/4 tsp tomato paste
1 tsp Worcestershire sauce
1/8 tsp salt 
1/8tsp pepper
1/4 tsp oregano

generous pinch cayenne    

          

After soup base is complete: 

       1/2 can tomato soup 
       1 tsp parsley flakes

       1/2 cup frozen peas 

      

Method:

ULTRA-FRUGAL RICE CONGEE/STEW: triple duty; uses up leftovers; easy; prep ahead

Waiting-for-payday comfort food that costs pennies but is tasty, nutritious, filling and low-carb... 

Oriental ultra-frugal & nutritious thick Rice Congee/Stew

67goingon50 hesitated before posting this recipe, fearing that it is too frugal for most households even in these straightened times.  

But the Ultra-frugal Rice Congee (stew) is a favourite chez 67 and apparently amongst women needing to balance a tight budget, a low-carb diet and daily nutritional needs.  It's also very soothing and easily digested after overdosing on rich foods.

Congee is a thick porridge of mostly disintegrated rice cooked in water or stock.  It's popular in Asian countries, for breakfast but also for lunch with side dishes.  

It can also be served - as with this 67 recipe - with added protein and flavouring to make it a meal on its own.  

While it is ideal for people who are ill, rice congee has a cult following amongst  aspiring businesswomen, models and actresses trying to surviving healthily on tight budgets.  

The great things about this congee are:

• it requires only 100g/3.5oz protein (meat, fish or tofu)
• it needs no more than 1/2 cup rice 
• it requires 7-8 cups of water or stock, making a large amount 
• this recipe simmers for a couple of hours, maximum, instead of the usual 8-10 hours or overnight
• it's versatile: eaten as is (the blogger's favourite), or with vegetables added or on the side

This congee provides all the necessary amino acids for good health, carbohydrates for energy, fibre for gut health and a flavoursome stock.  

It will last a singleton 3 days, topped up with water or stock as it thickens.  A shot or two of hoisin or oyster sauce or chiu chow chilli oil adds oomph.  

It's a great stop-gap when food budgets are strained and is an interesting Oriental take on 67's other recent ultra-frugal dish, Splendid Split Yellow Pea Soup (with or without ham/pastrami). 

This recipe does, however, require rice frozen in advance.  (67 packages up washed rinsed rice in 1/2 cup portions and stores them in the freezer.)

Costs:  depending on protein, about £2.50 (2022)

Makes: 1 litre

Ingreds:

1/2 cup brown rice (preferred but white will be ok), washed, drained and frozen at least overnight

3 tb peanut or light veg oil, divided (not olive)

3-4 med dried shiitake mushrooms (opt but adds unique flavour) PLUS/OR fresh shitake OR oyster OR white mushrooms to make a total of 113g/4oz 

4 spring onions, greens & white divided (if avoiding fodmap foods, use double the amount of green and use the whites elsewhere)

113gm/4oz meat mince OR fish, seafood or tofu in small cubes

1 tb grated ginger

1/2 tb grated garlic

1/2 tb soy sauce

1/2 tb sherry or grape juice

Method:

1. If using dried mushrooms, place in a bowl and cover with boiling water; leave for 30 mins; save juices but strain through a clean j-cloth and set aside;  remove stems of mushrooms and and slice thinly
2. Fresh mushrooms: slice thickly
3. Heat 2 tb oil in a large saucepan pan over medium high heat; add mushrooms, cook, stirring occasionally until golden & crisp (6-8 mins)
4. Thinly slice onions; reduce heat to med-low; add  onions to mushrooms; cook stirring 1-2 mins until fragrant but not brown; push to one side; turn heat back up to med
5. Add 1 tb veg oil, stir in protein, breaking it up with the spoon; add with soy sauce, sherry, grated ginger and garlic; leave 1 min until light brown
6. Add 7 cups of water to pan; bring to a boil; add frozen rice; return to boil stirring to scrape up any brown bits
7. Turn heat down to med; cover pan leaving a small gap, bubble gently, min 20 mins, max 2 hours (an hour was about right for 67) or until rice is soft and close to disintegrating; about a third of the liquid will have been absorbed - feel free to replace with water or stock
8. Garnish with more thinly sliced green shoots of spring onions and serve with soy, hoisin or oyster sauce and, if liked, chiu chow chilli oil or equivalent
9. Refrigerate leftovers; rice will continue to swell; when reheating add more water or stock to thin the congee plus if you like extra protein.  Eat within 3 days.

Please leave a Comment in the box below 

                                              
This recipe  has been developed by B  Lee/ Bright Sun Enterprises and may not be reproduced, in any form, without the author's written permission.  

MAIN COURSE 'BURGER SOUP: good value, lower-fat/cholesterol, slow cooker, easily digested

Have a look at  Welcome to the Blog

with advice, info & photos on the Nav Bar above

Pleasing, satisfying North American Classic, cousin of the Beef Stew...

updated nov 2025

A hearty bowlful of beefy deliciousness 

This is one for the family favourites' list; even at the regular price of £4.25 for     500gm 20% fat beef mince at Waitrose & M&S.   

Don't be afraid of  20% fat beef; 67 uses it all the time and the fat that is released is usually good quality.  The flavour of the beef is usually excellent and in 67's mind, it's - if no longer a bargain - is reasonable value.

67's method of cooking the mince removes as much fat as possible (making it more suitable for cholesterol-phobes) and boosts meaty flavours.

Like many American supper dishes, 'Burger' Soup is hearty, easy to make, and reheats well.  There is an element of 'kidult' food here - it's a soupy version of the hamburger - but everyone who's eaten it (including the Blogger) loves it. 

As for the chief cook and bottle washer, the soup is a godsend one-pan wonder: you only need some warm bread/buns to go with,  a bit of salad and a thrown-together dessert for a great, satisfying meal.  

To continue the American theme, 67 defrosted some recently baked banana cupcakes and topped them with peanut butter frosting. But quick, easy and more-ish brownies would also work.  

If beef is not in your food plan, turkey or chicken mince is an even lower-fat/cholesterol alternative. 

Use fresh carrot & potato if you can, or a mix of potato, sweet potato, parsnips and swede.  The other vegetables can be changed or frozen without affecting its deliciousness; if you can find a bag of frozen diced veg, go for it and adjust quantities accordingly.

The slow-cooker method is recommended for best flavour but a stove-top version is included.  

The soup freezes well

Cost:  £6.00'ish (10/25), depending on your vegetable cupboard)

Feeds:  6'ish

Ingreds: 

500gm/17.5oz ground beef

olive oil 

 

1 onion or half a fennel, (tough outer leaves removed, inner leaves soaked in a mixture of 9:1 water & white vinegar 20 mins; in small dice

2 sticks celery, in chunks (bite-size for slow cookers; smaller for quick version)

2 carrots, in chunks (bite-size for slow cookers; smaller for quick version)

bell pepper, topped, tailed, de-seeded and de-membraned, in bite-size chunks

2 cloves garlic, grated (opt)

2-3 med potatoes, in bite-size chunks, or a combo of potatoes, parsnips, swede or other root veg (2'ish cups)

1 can tomatoes 

1.5c beef broth (granules or cubes will be fine)

1.5 tsp tomato paste

2 tsp Worcestershire sauce

1/4 tsp salt 

1/4tsp pepper

1/2 tsp oregano

1/8tsp cayenne    

          

       

After soup base is cooked:       

       1 can (any old) tomato soup  (65p at M&S)

       1 cup frozen peas or frozen diced mixed veg (if you can find them)

       Garnish: 1tbsp fresh or 1 tsp dried parsley flakes 

Method:

POST FIREWORKS: SPICY CORN CHOWDER 4-WAYS: health-boosting, low-salt&fat, triple duty, easily digested; dairy free option

An American favourite, with a 67 twist...

Chowder 4 Ways -- Party Piece to satisfy all comers

'Beautiful.  Perfectly spiced, lovely and light.' Taster

 updated 11/24; photo 15/10/18

Perfect for a party, this is a knock-em-dead soup with multiple layers of flavour and texture.  It's substantial, warming on a chilly evening and, depending on what you add to the base, not too expensive. 

Chowders are a substantial American soup, studded with onions, potato, corn and seafood.  It's usually in a creamy or tomato base but, as with all classics, the variations are many.  

For 67, Corn Chowder heralds the start of 'true' autumn.

In these health conscious times, 67 has designed the Chowder to do Quadruple Duty.  It works equally well as a vegetarian or vegan dish while the fish can be replaced with mini-meatballs of minced chicken.  

For the ill and infirm it makes - with a few changes - a celebratory easily digested meal.    

67's version is both tomato-ey and creamy (though it can be diary free).  Wine delicately sharpens the base, making it nicely stimulating and warming when the body is shivering after fireworks.  

The recipe makes enough for a crowd or, as a main course, for 6-8.   

Cost: £6.00 ish (11/24)
Serves: a crowd in small bowls or 8-10 as a main

Ingred:

   olive oil for frying
   1 onion or small fennel,(fod-map friendly, washed, tough outer leaves removed, rubbed free of dirt) finely diced or grated (with a box grater) 
   2 sticks celery, cleaned, peeled and in small dice 
   300g/11oz potatoes, scrubbed, unpeeled but diced
   1 tbsp wholemeal flour
   150 ml white wine or grape juice
   1 400g tin chopped tomatoes, drained 
   1 tsp dried thyme
   1/2 tsp tumeric
   1/2 tsp fresh grated, or a generous pinch of dried, ginger
   1/8 tsp cayenne
   finely grated zest of a lime
   400 gms/14 oz fresh corn or drained corn* niblets, or a mix  
   1 mug fine green beans in 1 inch/2cm lengths (opt)
   1.2 litre/2 pints vegetable stock
   150 ml/1/4 pint dairy or plant milk (67 liked almond best)
  
   400 gms/14 oz defrosted, rinsed white fish & mixed seafood (or shredded/minced chicken) OR cubed firm tofu 
  
Method: